Q. I want to lose weight using a treadmill; is there a more efficient way to do it?
Rather than simple walking, an interval training approach that alternates intensity is more efficient. From a TKM perspective, it is essential to burn body fat while simultaneously supporting and reinforcing your vital energy (Qi).
📝 Detailed Answer
Simply walking for long periods has its limitations. Many people find that excessive walking leads to joint pain without significant weight loss. Therefore, adjusting the intensity is the key.
In Traditional Korean Medicine (TKM), a state where excessive exercise depletes the body's fluids (Jin-yeok) and drains energy is referred to as Qi Deficiency (Qi-heo). If you force yourself to run while your energy is severely depleted, it can paradoxically lead to edema and a decreased metabolic rate.
💡 Exercise Efficiency Guide
It is important to first enhance your metabolic capacity so that Dam-jeok (phlegm accumulation), or metabolic waste, can be effectively discharged before increasing the intensity.
- Warm-up: Walk slowly for 5–10 minutes to raise your body temperature.
- Intervals: Repeat a cycle of 2 minutes of brisk walking (until slightly breathless) followed by 3 minutes of moderate walking.
- Incline: If increasing speed is difficult, increase the incline to burn fat while preserving muscle mass.
- Cool-down: Perform light stretching to resolve Eo-hyeol (blood stasis) and improve overall blood circulation.
However, if you experience extreme fatigue or persistent swelling after exercise, it may indicate Spleen Deficiency (Bi-heo), meaning your digestive function is impaired and your energy production is low. In such cases, improving your constitution is a higher priority than strenuous exercise.
Expert Verified
Dr. Yeonseung Choe
Chief Director
Last reviewed 2026.04.24